what's up party people welcome to yoga

with Adriene I'm Adriene and we're back

on the foundations of yoga today with

garland pose or malice onna this is an

awesome pose for anyone who knows they

have tight hips and that's most of us

particularly my culture that sit at a

desk or table and chair situation all

day our posture really gets cramped our

style gets cramped and so this is a

great pose to just get you down nice and

low open up your hips lubricate the

joints really great for digestion also

really awesome for pregnant ladies

so this pose is definitely for you if

you're in a prenatal yoga situation

which if you are check out our new

prenatal yoga program that I did with my

dear friend Hilah and we can talk more

about that at the end but let's get down

and dirty let's not get dirty but let's

get down and open up those hips in

garland pose

all right my friends we are going to

start in a forward fold today and if you

have a blanket or towel it might be

useful as we come into this pose

especially first-timers so here we go

when you come into a nice forward fold

you can come into it from sitting or you

can come into it from standing and we're

going to take a couple breaths here so

you might walk the fingertips to one

side and then the other you might clasp

the elbows and rock the little gently

side to side and then we'll bring our

awareness to the feet walking the feet

hip-width apart or slightly wider and

then turning the toes out then I'll come

up onto my fingertips here take a deep

breath in and a nice conscious exhale as

I bend my knees and slowly lower my sit

bones my hips my buttocks down down down

so then you kind of look at the video

here and you go that's not happening for

my body so here we go a couple options

so sometimes just anatomically we need

to honor what our body is doing saying

and how its structure is built and so

for a lot of times I find my friends who

really just need to honor their body

it's about lifting the heels up now

eventually it might just be that that

posture that everything is really tight

the ligaments are all stuffed from

sitting in chairs and on toilets and and

all the things that we do particularly

in my culture to kind of work against a

healthy posture so here we are kind of

perhaps getting back down to our roots

in the squatting posture so in time all

that to say the feet might stretch out

we might begin to drop the heels like so

but for now and even if your heels do

drop you might take a second or two to

come up on the heels and this might be

first about the feet so in the

foundations of yoga in this series I

frickin love it because it really just

gives us time to break down the posture

but also really focus on you know kind

of a traditional way of looking at the

postures of yoga which

is quite healthy and going to keep you

injury free and that's by thinking of it

from the ground up so you might be here

I might be here but we're all bringing

our awareness to our feet and then when

the going gets tough fixing our mic

cleavage excuse me when the going gets

tough bringing it to the breath you know

so rather than holding tight or getting

frustrated drop into your breath that

energy now if you have a blanket or a

towel it's sometimes nice to roll it up

here so that we can rest those heels

that are lifted up on a little support

so we're not quite here maybe we're

beginning to stretch out the feet and

the ankles get a little energy a little

prana flowing through the joints and we

can come here again we might not master

this particular shape right away but

that's okay we're here to do the work

and just be honest about what's going on

and slowly as you begin to deepen this

pose and connect to your breath find the

support underneath the heels or

underneath the sit bones you might begin

to experiment with drawing the palms

together at the heart we call this

Anjali mudra palms pressing together and

as we continue to grow the pose I'll

encourage you to connect to the action

so drawing energy up from the earth and

then finding a little resistance here as

we press the elbows into the legs and

find the squeeze of the inner thighs

even the knees in towards the heart so

that's kind of a lot if you're brand new

to this posture to be completely honest

in a class I would invite this pose in

stages so if you're working on deepening

your pose I really encourage you to work

on that push and pull that resistance

here that's squeezing in of the inner

thighs and that pressing out of the

elbows we find this a lift in the heart

and this beautiful extension through the

crown of the head if you're not quite

here yet it's just something to look

forward to something to smile and say

okay I'm going to work towards that or

someday or how cool you know my

ancestors might have you know used to

have dinner like this a lot of cultures

still eat and go to the bathroom like

this they have their babies like this so

just kind of connecting something a

little bit deeper here try not to get

too hard on yourself engage your

abdominals when you need to for a little

support and breathe deep into the belly

super awesome for digestion too if you

can breathe into that lower belly so a

couple more breaths right here right

here

we're lifted up in that froggy variation

in the traditional garland pose the feet

are actually together the arches of the

feet and we will touch on this as we

continue to grow the foundations of yoga

series and the yoga with Adriene more

intermediate and advanced practices so

if you're like that's not guilin pose I

do love your comments but you know I

really need to comment that down below

because we're starting here nice and

wide this is also the variation that

you're more likely to see in a public

copy yoga class

who knows depending on where you live

and where you're at but I like to that

this series helps support you and get

you confident and rocking and feeling

good and safe and prepared to go rock

out in a public class so chances are you

already come out of the pose or you're

ready and do that we'll slowly release

the arms wherever they are to behind us

and come up to a nice seated posture

with the soles of the feet on the mat so

if you're on your blanket or block you

might spill off now I understand my

blanket here and then nice and easy this

is the chillest yoga pose ever I'm going

to come onto my palms and I'm just going

to windshield wiper the legs back and

forth let it stay there for a couple

breaths I'm breathing into the front of

the hip crease I'm finding a little lift

in the heart couple breaths to one side

and you get a nice little booty massage

as you send the knees to the other side

and a couple breaths here

don't collapse why collapse now stay

nice and lifted and then we can just

Rock a little back and forth cool and

we're done

alright great work my friends again if

you're new to this pose and you're

feeling a little feisty or pissed off at

me totally normal

we carry a lot of the hips and again

most of the ways that we live our lives

is not in this shape anymore used to be

so I encourage you to maybe stick with

Mullis on our garland pose as a practice

see what happens if you revisit this

pose every other day or every day you

can favorite this video or put it on a

playlist you can practice this while

you're watching Netflix even while

you're reading a book why not and it's a

great pose to do with children or like I

said awesome for mothers to be if you

have any questions or comments you know

I love hearing from you leave them down

below share this video or any other yoga

videos with your friends and let's

spread the love

take good care namaste